This exercise is designed to safeguard the knees during allegro by teaching students the correct non-weight-bearing muscle engagement necessary for a controlled push-off. It focuses on strengthening the hamstrings, gracilis, and sartorius muscles, ensuring students understand the dynamics of a safe and controlled jeté. This exercise addresses the common issue of uncontrolled knee alignment during takeoff, which can lead to unsafe landings in ballet.

Preparation: Position students on their mat with their feet on a fit ball in 5th position. Adjust the ball placement according to the student's leg structure; closer to the groin for those with hyperextension, ensuring feet placement towards the back of the ball for added stability.

Steps:

1. Have students start with the supporting foot in dorsiflexion and the working foot stretched in cou-de-pied devant or coupé position.

2. Have students hold the position for the first two counts of the music, then propel the body and working leg upward as the student bridges, stretching both feet fully at the extension.

3. Encourage students to visualise propelling into a jeté, focusing on the sensation of a controlled takeoff.

4. Guide students to carefully return to the starting position, engaging the upper thoracic muscles to ensure a controlled descent.

5. Cue them the change legs and practice of this sequence four times with each leg, checking for square hip alignment during the full extension.

Focus: Stress the importance of maintaining square hip alignment throughout the exercise to prevent injury and encourage correct technique.